Friday, July 21, 2017

Training...

yesterday Thursday 7/20
35 min Elliptical


Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

28 kg Snatch x 100 total reps "Secret Protocol"

Stretch

The 28 kg will be a perfect bridge to more volume with the 32 kg.
The "tweener" weights are excellent for the ballistics but probably less so for the grinds IMO.

Wednesday, July 19, 2017

Training update

Yesterday
"Rest" with a good bit of GFM movement practice

Today
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3
36 kg Get-up x 2+2
36 kg Get-up x 1+1

36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switching hands each set (so R at the zero and L at the :30)

Rest 5 min

36 kg One-Arm Swing x 80 total reps "Secret Protocol"

stretch

Strength Aerobics and Swings felt rather good today!

Tuesday, July 18, 2017


Training Update:

Friday 7/14
Off
Saturday 7/15
Hike - 7 miles
Sunday
Off
Monday 7/17
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up + presses x 1+1
24 kg Get-up + Windmill 3+3 at top x 1+1
24 kg Get-up + Half Kneeling Bent press x 3+3 x 1+1

24 kg Snatches x total of 160 "secret protocol"

Stretch

Thursday, July 13, 2017

Training...

Yesterday 7/12
45 minute Elliptical

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2
36 kg Get-up x 1+1

36 kg Strength Aerobics x 15 min
{clean+press+squat} x R and L at the top of each minute
bonus set of R+L last 20 seconds of last minute
32 sets total (16 each arm)

stretch

Interesting to manipulate the variables
I usually do a set (one side) every 30 seconds (10 seconds work/20 seconds rest).
This was 20 seconds work and 40 seconds rest.
The same "numbers" but different impact.

Tuesday, July 11, 2017

Training...

Yesterday
Rest

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

One-arm Swing weight ladder
32 kg x 20 total (secret protocol)
44 kg x 20 total (secret protocol)
40 kg x 20 total (secret protocol)
32 kg x 20 total (secret protocol)
32 kg Snatch x 20 total (secret protocol)

stretch

In other news....

http://www.brisbanetimes.com.au/queensland/national-gym-chain-personal-trainer-sued-after-man-spends-week-in-hospital-20170709-gx7q1p.html

Sunday, July 09, 2017

Training...

Yesterday
45 min Elliptical

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total volume
"secret protocol"

Stretch 

Thursday, July 06, 2017

Time to have an easy day...

It is amazing how quickly weight and volume add up.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1
24 kg Half Kneeling Bent Press x 3+3
(5+5 One arm rows after each set of Get-ups - with that weight)

32 kg Snatch x 80 total reps
secret protocol

stretch

7/2 was a 160 volume day with half 32 kg and half 24 kg
7/4 was a good 36 kg day
so today I probably should have gone lighter but couldn't resist the 32 kg for snatches.
Next session will be lighter.

Wednesday, July 05, 2017

Training update:

Yesterday
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3 sets

36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switch hands each set
2 min rest
36 kg One-arm swing x 60 reps total
"secret protocol"

Stretch and bit of Pool time

Today - Rest and Stretch

Monday, July 03, 2017

Training catch-up

Thursday 6-29
Elliptical 40 min

Friday and Saturday
Rest

Sunday 7/2
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Snatch x 80 reps total
"secret protocol"
2 min rest
24 kg Snatch x 80 reps total
"secret protocol

Stretch
Swimming 200+ meters

Today
40 min elliptical

About Me

My photo
Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

Blog Archive